“The Next 8 Weeks…”

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As detailed here, Dr. Hartman released a free competition prep program for Olympic weightlifting. With over 500 downloads, most of the users were asking what they should do after the competition taper. After putting some work in, Dr. Hartman came to the conclusion that most lifters need or want one of three things: strength, technique, or a mixture of the two.

Strength is important for weightlifting; after all, you’re putting weight over your head. However, strength in the absence of quality mechanics won’t mean dick on the weightlifting platform. Dr. Hartman’s e-book, “The Next 8 Weeks…” is comprised of programs to increase weightlifting strength (Note: this is different than powerlifting or general strength), technique on the lifts, and an efficient hybrid of the two. Combined with the competition prep program (available for free), these programs can plan out at LEAST 8 months of training.

When I read through the programs in the e-book, it made me want to grab a bar and start lifting again (alas, logistically I currently can’t). These programs are designed for someone who is an experienced weightlifter. They would need to have competed in at least a few competitions. I won’t speak for Dr. Hartman, but it would take someone at least six months to get the point of using the programs from “The Next 8 Weeks…“. The reason is Dr. Hartman uses a very precise variable manipulation to shift volume, intensity, and technique appropriately for quality performance peaks. Personally, I’d feel good knowing that my training was on a long-term plan to create those peaks; too often Olympic weightlifters who train by themselves are in various stages of overreaching beyond their capability without having the discipline to allow a peak.

To prepare yourself for Hartman’s programs, I suggest learning the lifts and getting on an weightlifting focused program. Depending on your strength level, you may need a program that continues to establish a strength base as you do the lifts. I created a novice weightlifting program that would allow a trainee to get some experience with the Olympic lifts while improving their strength. I think it’s a good program to run for four to six weeks to get the joints and structures ready for more weightlifting frequency. After this base with the lifts is established, a trainee should compete and also shift their training to an intelligent three day-a-week program (perhaps it would consist of snatch and C&J every day with Day 1 as medium to moderate, Day 2 as a little lighter, and Day 3 as the heavy/max day with some strength work thrown in after the two lifts). After another four to six weeks on such a program, the trainee might be eligible for Dr. Hartman’s programs, but the more experience the better. Hartman’s programs from “The Next 8 Weeks…” include a good amount of work, and you don’t want to set yourself up for failure by not being adapted to doing the lifts at least three times a week.

I like the programs Dr. Hartman created. Again, I would feel confident that my training was preparing me for performance peaks instead of having to structure my training by trial and error. These programs are worth a read. I consider them to be solid the way they are, but you could still pull concepts and ideas from studying them. To get some examples of the different programs, Dr. Hartman has included some information on each one in THIS blog post. If you have any questions, I’m sure he’d be happy to answer them in the comments of that post.

You can buy the book HERE.
You can visit Dr. Hartman’s blog HERE.

Edit: Images not uploading. Will fix soon.

12 thoughts on ““The Next 8 Weeks…””

  2. Hey Glenn, I am loving all of the new videos that you are posting. It is very interesting to follow your lifters on a daily basis.

    Oh, and I am on your side about the whole t-shirt on the head nonsense. Keep up the good work.

  3. I plan to use his 8 week competition prep program the next ol meet that I enter. I like his interpretation of the HFM from PPST2 which worked well in the past for me.

    Justin could you comment on how “weightlifting strength” is different from general strength and powerlifting. Specifically what exercises would a WL do for strength that aren’t that useful for general or PL strength.
    That is, if PL strength is Squat+Bench+Deadlift
    General strength is
    Squat, Press, Bench, Deadlift, Pullup, maybe Power Clean or Curl
    Would that make weightlifting strength:
    Squat, Front squat, Overhead squat, Push Press, Press, maybe Deadlift?
    Since SN and CJ alone don’t create much of a systemic stimulus for strength beyond novices. It also seems like general strength would have a big overlap with “OL strength.”

    Come to the chat tonight and we’ll be talking about it.

    –Justin

  4. @Antigen

    I think what Justin was referring to (Justin can correct me if I’m wrong) when he says “weightlifting strength” was that fact that the snatch and c&j require the ability to produce high levels of force extremely quickly.
    Although this ability is enhanced by possessing vast amounts of general strength (think the “slow lifts”), this specific “weightlifting strength” is developed separately. Why? Because the ability to rapidly generate force is the product of a high number alpha motor neurons firing in synchrony and quickly. This muscular efficiency is something that must be gradually developed, thus the necessary time required spent on the two lifts (which demand high levels of force in order to be executed properly) before the 8 week program would be effective.

    So yes, there is a big overlap from general strength to olympic weightlifting, but there is an aspect of neural efficiency that must be developed in addition to technique.

  6. like dcrooks is saying, training motor unit recruitment seems to be key to weightlifting. i’ve been on a pure wl program for a month and every coach i’ve trained with has told me to sit the fuck down between lifts. learning to completely relax in order to be completely engaged during the snatch and c&j has been eye-opening.

    i’ve been training with bahrain’s national team the last few weeks and they work many variations of the snatch and c&j, high bar back squat, front squat, clean or snatch grip pulls almost everyday and rack jerks. i havent seen any pure deadlifting or pressing. they actually use the flat bench quite a bit but it tends to be at the end of a workout and i think it’s more of a cooldown for the shoulders and back rather than anything else.

    of everything i’ve done with them and my coach back home i would say pulls and the hang lift variations / snatches from the knees have helped me bring my power and back strength up significantly. pulls are somewhat new to me though so it is partially a novice / skill adaptation–whatever it is i’ve hit a pr snatch and pr oly squat in the last 2 weeks.

  7. My boss just informed me that he is switching me to a 7 days on 7 days off schedule. I won’t have access to a gym. Would it be possible to only do my big lifts every other week and still maintain progress? Anyone having any ideas for a program I would really like to hear it.

    Shit. You could run something like TM with four training days each one of those weeks. Depends on how advanced you are. You could have a volume week and then an intensity week.

    Just depends.

    –Justin

  8. where can I find these Pendlay videos I’ve been hearing so much about? Ben mentioned them on his blog the other day too, would love to check those out.

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